RETURN TO FULL PROGRAM

    • Box breathing:

      • 4sec x 1min

      • 5sec x 1min

    • Run or incline walk: 3min

    • Wall calf stretch: 30sec

    • Wall tibialis raise: 30sec

    • Tabletop free-form stretch: 90sec
      *Start on hands/knees, then spend 90sec stretching in any way that feels good

    • Psuedo hang: 30sec
      *Standing on box

    • Single-leg balance: 60sec / leg

    • Full hang: 36sec

    • Split squat: 12” (box) x 30sec

    • Bodyweight squat: 30sec hold

  • E2M x 4 sets (@ 0-2-4-6min):

    • Pull-downs: 40lbs x 7-7-7-7
      *Attach 2 single handle attachments to cable

    • 2-arm Overhead Press: 12lbs DB’s x 7-7-7-7

    • Medicine Ball Goblet Squat: 20lbs x 8-8-8-8p (p = 1sec pause at bottom)

  • E2M x 5 sets (begin set every 2 minutes; using EMOM timer: 5x @ 0-2-4-6-8min):

    • Chest-supported row: 15lbs DB’s x 5-5-5-5-5

    • KPU (knee push-ups) x 4-4-4-4-4
      *Reminder: slow descent

    • Stiff-leg deadlift: 15lbs DB’s x 5-5-5-5-5

  • E2M x 6 sets (@ 0-2-4-6-8-10min):

    *NO VIDEOS NEEDED

    • DB Bicep Curls: 12lbs DB’s x 6-6-6-6-6-6 (both together, not alternating)

    • Cable triceps pushdown: 17.5lbs x 4-4-4-4-4-4

    • Kneeling lunges: bodyweight x 5-5-5-5-5-5 / leg

    • DB chest fly stretch: 3lbs DB’s x 30sec hold

    • Jefferson Curl stretch: 8lbs DB’s x 40sec (standing on box, DB’s reaching over the edge)

    • Wall couch stretch: 30sec in forward position + 30sec backward

    • Twist flop: 1min

    • Jackhammer: 1min

    • Standing stillness: 5 slow exhales

JESSICA: A Session

Session feedback / difficulty ratings:

*VIDEO SUBMISSIONS:

  • None